Månad: mars 2021
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Torsdag 210401
EGO CrossFit – WOD View Public Whiteboard Weightlifting Snatch Metcon 200406 (AMRAP – Rounds and Reps) 2&2, AMRAP x 20 min: 20 DB Push Press (10/arm) 20 Goblet Squats 15 Push-Ups 15 Sit-Ups 50 Double-unders (Scale: 75 Single-Unders) Gör varannan övning. Alla har sina egna redskap!
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Onsdag 210331
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Split Stance Romanian Deadlift (3 sets x 6-8 reps/leg @30X1 ) Gymnastics Pull-Up Progressions – B1. Option 1 – Every 30 sec, for 4 sets (6 min): Interval 1 – Chest-To-Bar Pull-Ups with Scaling Option x 8 reps Interval 2 – Bar Hang x 20 sec (no video, […]
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Tisdag 210330
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo learn more about Ellen click here
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Måndag 210329
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Push-Up Progressions – A1. Option 1 – Every minute, on the minute, for 6 minutes (3 sets) of: Interval 1 – Elevated Knee Handstand Push-Up x 6-8 reps Interval 2 – Kick to Handstand on Wall Scaled x 20-30 seconds effort *Only perform this drill if you feel confident and […]
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Fredag 210326
EGO CrossFit – WOD View Public Whiteboard Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 […]
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Torsdag 210325
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean Metcon 210325 (Time) For Time: 100 Double-Unders 21 Power Cleans 21 Barbell-Facing Burpees 100 Double-Unders 15 Power Cleans 15 Barbell-Facing Burpees 100 Double-Unders 9 Power Cleans 9 Barbell-Facing Burpees
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Onsdag 210324
EGO CrossFit – WOD View Public Whiteboard Strength A: Bulgarian split squats (3 sets x 8 reps/leg @30X1 with 2 KB:s) 3 sets x 8 reps/leg @30X1 with 2 KB:s Immediately followed by… Dynamic Jumping Bulgarian Split Squats x 12 reps/leg @10X0 without weight Rest 90 sec between legs. Gymnastics Pull-Up Progressions – Every 30 […]
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Tisdag 210323
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row
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Måndag 210322
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions – Every 30 sec, for 2 min (2 sets) of: Interval 1 – Kick to Handstand on Wall x 4 reps Interval 2 – Wall Walk x 2 meters (left and right) *If you don’t have enough wall space to perform these, perform Handstand Marching on Wall x 12 reps […]